110106

Tuesday, 12.21.10: 4x Intervals
Choose ONE of the Following Sports:

Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.

Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .

Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.

C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post Times To Comments.

C2:
1. 3:46.3, 1:53.1/500m
2. 3:46.7, 1:53.3/500m
3. 3:47.5, 1:53.7/500m
4. 3:46.2, 1:53.1/500m
Total: 15:06.7, 1:53.3/500m

Warm-up:
3 rounds of 20 GHD sit-ups, 20 back extensions, 10 overhead squats with 45 pound bar

5 minute row